Archive for January, 2014

Circuit 1

Deadlift

Reps: 12, 10, 8

Weights: 90lbs, 135lbs, 180lbs (45lbs, 67.5lbs, 90lbs-a-side) + 20kg bar

Circuit 2

Lat Pulldowns (Front)

Reps: 20, 15, 10

Weights: 96lbs, 108lbs, 120lbs

T-bar Row

Reps: 20, 15, 10

Weights: 45lbs, 67lbs, 90lbs

Underhand Close Grip Lat Pulldown

Reps: 20, 15, 10

Weights: 96lbs, 108lbs, 120lbs

Circuit 3

Narrow Grip Lat Pulldown

Reps: 15, 15, 15

Weights: 70lbs

Seated Machine Overhand Row

Reps: 15, 15, 15

Weights: 100lbs

Cable Row

Reps: 15, 15, 15

Weights: 100lbs

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

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Circuit 1

Smith Machine Shoulder Press (Behind the neck)

Reps: 10, 10, 10

Weights: 90lbs (45lbs-a-side)

Shoulder Machine Press

Reps: 10, 10, 10

Weights : 90lbs

Shrugs (Smith Machine)

Reps: 10, 10, 10

Weights: 180lbs (90lbs-a-side)

Circuit 2

Smith Machine Shoulder Press (Behind the neck)

Reps: 20, 20

Weights: 45lbs (22.5lbs-a-side)

Shoulder Machine Press

Reps: 10, 10, 10

Weights : 66lbs

Dumbbell Flyes

Reps: 20, 20

Weights: 20lbs dumbbell

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

Circuit 1

Squats

Reps: 10, 10, 10

Weights: 135lbs (67.5lbs-a-side) + bar

Circuit 2

Leg Press

Reps: 15, 15, 15

Weights: 270lbs (135lbs-a-side)

Hack Squat

Reps: 10, 15, 20

Weights: 90lbs (45lbs-a-side)

Circuit 3

Leg Extension

Reps: 10, 15, 20

Weights: 90lbs

Lying Leg Hamstring Curl

Reps: 10, 15, 20

Weights: 100lbs

Standing Calf Raise

Reps: 15, 15, 15

Weights: 180lbs

 

 p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

Circuit 1

Flat Smith Machine Bench Press

Reps: 10, 10, 10

Weights: 135lbs (67.5lbs-a-side)

Incline Chest Press Machine

Reps: 10, 15, 20

Weights: 135lbs (67.5lbs-a-side)

Flat Bench Dumbbell Flyes

Reps: 10, 10, 10

Weights: 20lbs dumbbell

Circuit 2

Seated Chest Press Machine

Reps: 10, 15, 20

Weights: 70lbs

Incline Smith Machine Bench Press

Reps: 10, 15, 20

Weights: 90lbs (45lbs-a-side)

Dips

Reps: 10, 15, 20

Weights: bodyweight

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

Circuit 1

Smith Machine Shoulder Press (Front)

Reps: 10, 10, 10, 10

Weights: 110lbs (55lbs-a-side)

Arnold Press

Reps: 10, 10, 10, 10

Weights: 30lbs dumbbell

Plate Shoulder Raise

Reps: 10, 10, 15, 15

Weights : 33lbs plate

Upright Row

Reps: 10, 10, 15, 15

Weights : 55lbs EZ bar

Dumbbell Shrugs

Reps: 10, 10, 15, 15

Weights : 60lbs dumbbell

Circuit 2

Dumbbell Shoulder Press

Reps: 12, 12, 12

Weights : 35lbs dumbbell

Dumbbell Bent Arms Lateral Raise

Reps: 10, 10, 10

Weights : 25lbs dumbbell

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

Circuit 1

Pullups

Reps: 10, 10, 10, 10

Weights: bodyweight

Dumbbell Row

Reps: 20, 18, 15, 10

Weights: 50lbs, 60lbs, 65lbs, 70lbs dumbbell

Overhand Barbell Row

Reps: 10, 10, 10, 10

Weights: 66lbs (33lbs-a-side0 + 20kg bar

Circuit 2

Front Lat Pulldown

Reps: 20, 15, 10

Weights: 96lbs, 120lbs, 144lbs

Seated Machine Overhand Row

Reps: 10, 10, 10

Weights: 100lbs

Cable Standing Pullover

Reps: 15, 15, 15

Weights: 45lbs

 

p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)

Circuit 1

Leg Press

Reps: 20, 20, 20

Weights: 270lbs

Hack Squat

Reps: 10, 10, 10

Weights: 90lbs

Leg Extension

Reps: 10, 10, 10

Weights: 90lbs

Standing Calf Raise

Reps: 20, 20, 20

Weights: 90lbs

Circuit 2

Stiff Legs Deadlift

Reps: 10, 10, 10

Weights: 90lbs (45lbs-a-side) + 20kg bar

Lying Leg Hamstring Curl

Reps: 10, 10, 10

Weights: 100lbs

 

 p/s: (Please click and read on “About Daily Workout Routines”  if you are new to this site or if you ever encounter problems understanding this post)